Announcements
Emerald Coast Throwdown June 25 (set up day) 26 & 27, 2021 at Fairgrounds. We still need lots of volunteers, especially on Sunday. If interested, please sign up here!—> https://swanscoring.com/Volunteer-2/
You will be rewarded for your efforts. Thank you for your continued support!
CrossFit VU – CrossFit
Warm-up
Warm-up (No Measure)
Halo
Into…
2 rounds
10 Alt. Groiners
10 Bootstrappers w/ :03 pause in the bottom
10 Alt. Reverse Lunges
10 Alt. Elbow Punches (PVC)
5 Tempo Front Squats (3211)
Strength
Front Squat (5-4-3-5-4-3)
*20 min
*Start Moderate build to Heavy. Wave loading.
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
ON A 12:00 RUNNING CLOCK…
100 Double Unders
15 Front Squats (115/75)|(95/65)
100 Double Unders
10 Front Squats (135/95)|(115/75)
In Time Remaining…
AMRAP of…
50 Double Unders
5 Front Squats (155/115)|(135/95)
(Score is Rounds + Reps)
RX+
135/95
155/105
185/135
Scaled
Less weight
1.5 to 1 ratio for SU